WOD

WODs v.2

Måndag 9:e

Warm up 10 min

EMOM 8 min
Work on weakness: Double-unders/kipping or skill based gymnastics/rope climbs/pistol squats (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

On a running clock:

00:00-08:00
6-10 sets of 2 power cleans

08:00-16:00
6-10 sets of 2 squat cleans

7 min AMRAP
50 wallballs
35 KB swing
20 HSPU
Max burpees

Styrkelyft, Knäböj

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset
  4. Final

 

Tisdag 10:e

Warm up 10 min

EMOM 10 min
4-8 strict pull-ups or strict dips
or
2-5 strict muscleups

Teams of two:
20 min AMRAP
500m row/25 cal AB
12 deadlifts (BW)
21 Box jumps
(One round each)

 

Weightlifting

  1. Warm up
  2. 2x Power clean
  3. Jerk behind the neck
  4. 6×1 clean and jerk

Gymnastik

  1. EMOM 12 min, E: 3-6 MU-transistions med band i ringar, O: 2st hjulning till jämfota
  2. Teknik: Handvolt
    1. Sparka upp hårt mot kompis
    2. Axelstuds på satsbräda mot vägg
    3. Sparka upp i handstående och falla över i brygga/handvolt med pass
  3. Styrka: EMOM 12 min, E: Jägarvila, O: 12 st upphopp
  4. Stretch

Onsdag 11:e

Warm up 10 min

In 12 min
6 sets of 3 front squats

EMOM 10 min
Work on weakness: Double-unders/kipping or skill based gymnastics/rope climbs/pistol squats (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

9 min to complete:
32 KB snatch
28 Pull-ups
44 OH squats
16 KB snatch
12 Pull-ups

Styrkelyft, Bänkpress

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset
  4. Final

 

Torsdag 12:e

Warm up 10 min

Ev 90 sec for 12 min
3 tng snatches

4 min AMRAP
5 toes to bar
10 lunges anyhow
15 DU
1 min rest

4 min AMRAP
15 toes to bar
20 lunges anyhow
25 DU
1 min rest

4 min AMRAP
25 toes to bar
30 lunges anyhow
35 DU
1 min rest

4 min AMRAP
35 toes to bar
40 lunges anyhow
45 DU
1 min rest

 

Weightlifting

  1. Warm up
  2. 2x high hang snatch
  3. Snatch pull+Power snatch
  4. 6×1 Snatch

Gymnastik

  1. EMOM 12 min, E: handstående, O: 3-6 kullerbyttor mot volt
  2. Teknik: Flickis
    1. Hoppa bakåt till hollow på upphöjd matta
    2. Gå ned i brygga med pass
    3. Flickis med pass
  3. Styrka, Cirkel
    1. L-sit i ringar
    2. Breda push-ups i ringar
    3. Axeldrag i riggen
    4. Hollow hold
    5. Arch hold
    6. Planka med axelpress
  4. Stretch

Fredag 13:e

Warm up 10 min

”Crystal Lake”
”Fran” (If completed in 3:59 or less, move on to 1. If 4:00 or more, move on to 2)

1: ”Jackie” (If completed in 9:59 or less, move on to 10. If 10:00 or more, move on to 15)

2: ”Karen” (If completed in 9:59 or less, move on to 15. If 10:00 or more, move on to 20)

10: ”Amanda”

15: ”Diane”

20: ”Barbara” (1 round)

(Rest 3 minutes between every part of this workout)